Pumpkin Seeds Nutritional Value

Pumpkin seeds also are called pepitas and commonly are roasted and salted for a snack or garnish, or used as a crust for fish or chicken. Pumpkin seeds, whether roasted at home or purchased hulled, make a nutritious snack.

Calories, Protein and Carbohydrates

One quarter cup of roasted pumpkin seeds contains 169 calories and 4.34 g of carbohydrates. They serve as a good, vegetarian source of protein with 8.8 g, or about 16 percent of a day's worth. Fiber in pumpkin seeds comes in at almost 2 g per 1/4-cup serving.

Beneficial Fats

Most of the 14.47 g of fat in an ounce of pumpkin seeds is the heart-healthy unsaturated variety. In ¼ cup there are 4.64 g of monounsaturated fats and 5.86 g of polyunsaturated fats. The American Heart Association notes that choosing foods high in unsaturated fats in lieu of those high in saturated and trans fats can have positive effects on cholesterol levels and overall health.

Minerals

One quarter cup of pumpkin seeds provides 46 percent of the daily recommended value for magnesium, 29 percent of iron, 52 percent of manganese and 24 percent of copper. Pumpkin seeds also are a good source of zinc, with 17 percent of the daily recommended value.

Potential Health Benefits

Pumpkin seeds are high in phytosterols, compounds that might help reduce cholesterol levels, enhance immunity and decrease the risk of developing certain cancers, says The World's Healthiest Foods website. In a study in the "Journal of Agricultural and Food Chemistry" in 2005, researchers from Virginia Polytechnic Institute and State University listed the phytosterol content of pumpkin seeds at 265 mg per 100 g, close to the amounts found in sunflower seeds and pistachio nuts.

Uses

Given their nutritional benefits, pumpkin seeds should be enjoyed year-round. Scoop them out of a pumpkin, rinse off the membrane, coat with cooking spray or olive oil and bake in a 250 degree F oven for an hour, stirring them every 10 to 15 minutes. Flavor them with chili powder, cumin and salt, cinnamon sugar or garlic salt. Use the savory versions in a salad with avocado, grapefruit and romaine lettuce. Sweetly flavored versions can be mixed into a cream cheese for a spread on bagels or toast, or used as a topping for pudding or ice cream. Add them to granola or popcorn for extra nutrition and texture.